Middle-aged spine exercises

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Middle-aged spine exercises

Middle-aged spine exercises

In the middle age, the pressure on the spine increases and it is easy to insert the disc herniation.

In order to slow down bone degradation and maintain muscle strength, people can benefit from the following exercises.

  Sit on your heels, with your upper body straight, with your hands on your knees, relax, inhale, and raise your hands; exhale, slowly lean forward, and your forehead and forearm hit the ground.

Repeat 3?

5 times.

  Sitting on the floor, with your feet straight, lying on your side, with your right hand supported, your body’s center of gravity is on your right hand and right foot. You are focused, inhale, lift your left foot, and touch your left thumb;Slowly lower your left foot, change direction and repeat, repeat 3?
5 times, gradually extend the time to maintain posture.

  Sit on the floor, close your feet, straighten your upper body, inhale, slowly lean back, turn your body to the right, bend to the left, stretch your palms and head against the ground, and fully rotate your spine from your neck to your pelvis;Return to the sitting position, change direction, then repeat 3?
5 times.

  Sit on the floor, with your upper body and feet straight, inhale, lean your back, your feet 40cm off the ground, extend your hands forward, keep the position of riding, achieve body balance, repeat 3?
5 times.

  Lie on your back, hold your forearms, hold your head forward, inhale, lift your head, lift your upper body, keep your spine flat, and align with your feet below; lay your center of gravity on your forearms and lower legs until you feel difficult;Repeat 3?
5 times.

  Kneel on the bed, with your upper body straight, inhale, lean forward slowly, and support your hands with your hands on the ground; hump your back, bend your right foot leaning, pull your head forward, touch your nose to the upper right, recover;Stretch your right foot backwards and change direction to do 3?
5 times.

  Lie on your back with your feet slightly apart, flexing your length, supporting your ankles with your hands, as close to your body as possible.

Inhale, lift your body, head, shoulders, hands and feet touching the ground; exhale, relax your body, repeat 3?
5 times.

  Lie on your back.

Inhale, slowly raise your legs, support your body with both hands, make your body at an angle of 60 degrees to the ground, the body’s gravity is stretching the elbows, shoulders and head, and maintain this position for 10 minutes; exhale, restore, relax, repeat3?5 times.

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